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MONDAY 7.17.17


STRENGTH: DEADLIFT

5-5-5-5-5

METCON: MAINSITE WOD 7.11.17

5 STRICT MUSCLE UPS

50 DOUBLE UNDERS

4 STRICT MUSCLE UPS

40 DOUBLE UNDERS

3 STRICT MUSCLE UPS

30 DOUBLE UNDERS

2 STRICT MUSCLE UPS

20 DOUBLE UNDERS

1 STRICT MUSCLE UP

10 DOUBLE UNDERS


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DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "90 SHINY" 21-15-9 DUMBBELL POWER CLEANS 50 DOUBLE UNDERS AFTE

THURSDAY 5.14.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "GRIP DON'T TRIP" 100 AIR SQUATS 100M FARMERS CARRY 50 SIT UPS

WEDNESDAY 5.13.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "ENCORE" ON THE 5:00 X 2 ROUNDS: 21 OVER-AND-BACK DUMBBELL HOP

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